What Are the Effects of Sleep Deprivation?

Have you ever went to bed late at night, knowing you must awaken early in the morning to yet another long day's work? You wake up feeling groggy, no quite yourself. You continue to do this day in and day out. Did you ever stop to consider what effect this could be having on your body? Sleep deprivation can have serious consequences.

A healthy adult is recommended to have eight hours of sleep every night. There is a reason for this. Your body needs time to rest, repair itself, and sleep even aids in the digestion process. So, what happens to your body when you don't get the sleep you need?

Brain Function

Sleep deprivation can alter brain function. A 2000 study, by the UCSD School of Medicine and the Veterans Affairs Healthcare System in San Diego monitored brain activity of sleep deprived participants performing simple verbal learning tasks. The temporal lobe, the region of the brain associated with verbal learning and language processing was more active in in the subjects who were rested. Memory performance was shown to be decreased in the sleep-deprived individuals.

Stress Hormones and Insomnia in Men

Researchers at Pennsylvania State University College of Medicine think they may have found another reason why middle-aged men may be losing sleep. It is not just because of stress and worry. It is because of increased vulnerability to stress hormones. When men age, they become more sensitive to the effects of corticotropin-releasing hormone (CRH). These men remained awake longer and slept "less deeply." People who don't get enough of this "deep sleep" may also be more prone to become depressed.

Women, Stress, and Sleep

A 2007 study by The National Sleep Foundation reported that more than 60 percent of American women say they only get a good night's sleep a few days a week. Forty-three percent of these women say this lack of sleep interferes with their daily activities. Many women lead busy lives, work, home, children, volunteering, and household chores can leave you feeling drained and stressed out. Poor sleep is also associated with poor mood. How you relate to family, friends, and co-workers can be affected by sleep deprivation. Sleep deprivation puts these women at greater risk to experience symptoms of anxiety and depression.

Stress and Sleep

Sleep deprivation can also be attributed to the different ways people cope with stress in the lives. A study by Dr. Avi Sadeh at Tel Aviv University found that "those who tended to focus on their emotions and anxiety during high-stress periods were more likely to shorten their sleep, while those who tended to ignore emotions and focus on tasks extended their sleep and shut themselves off from stress." Don't take your problems to bed with you. Worrying about problems when you go to bed does not help and you are only depriving yourself of much needed sleep!

Relaxation Methods

There are several relaxation methods that may help you unwind after a long day and get that much needed eight hours of sleep. Here are some helpful tips:

• Avoid caffeine several hours before bedtime. Caffeine is a stimulant and can prevent you from going to sleep.

• Enjoy a relaxing warm bath about an hour before bedtime. This will relax your body and increase the likelihood of getting a good night's sleep.

• Get rid of distractions. Turn off the television before going to bed. Make sure your sleeping area is comfortable and dim the lights before going to sleep.

• Talk about anything that is troubling you with a trusted friend or significant other before going to bed. Putting your mind at ease can do wonders in improving the amount and quality of sleep you are getting.

Sources:

http://www.fi.edu/learn/brain/sleep.html

http://www.sleepfoundation.org/site/c.huIXKjM0IxF/b.2418949/k.112B/Funding_Sources_and_Editorial_Independence.htm